the glencairn express

by **kean.1** on Thu May 21, 2009 1:53 pm

So i should stick with the current program?

Pain deep in the core of my shoulder, last time i was at physio she said it was my scapula that was the problem. Pretty certain its the upright row type movements that bring the pain back. Last time i spent 6 months gradually working up till i was able to train properly again and was in a hell of a lot of pain at the worst point. Just scared of a repeat preformance

I'll give the rotator cuff exercises a go definetely.

by **kean.1** on Tue May 26, 2009 8:33 pm

25th may

Flat bench press - 60k x 7 , 60k x 7 , 70k x 6 , 70k x 6 , 70k x 5 , 40k x 21's

Seated press (per side) - 20k x 7 , 30k x 7 , 30k x 6 , 30k x 6

Seated fly - 87.5k x 8 , 110k x 8 , 125k x 6 , 110k x 6

ez curl - 30k x 8 , 40k x 6 , 40k x 5 , 40k x 5

Dips - bw x 8 x 4

pushdowns - 50k x 8 x 3

Tough session which i'd put down to two consecutive days of silly amounts of vodka. I must be getting old

by **kean.1** on Wed Jun 03, 2009 9:05 pm

1st june
chest n bis

Flat bb press - 60k x 7 , 70k x 6 , 80k x 5 , 80k x 5

seated iso press - 40k x 8 , 60k x 8 , 60k x 7 , 70k x 5

incline flys - 17.5k x 7 , 6 , 6

seated fly - 87.5k x 8 , 110k x 6 , 110k x 6 , 87.5k x 7

EZ curl - 30k x 8 , 40k x 7 , 40k x 6 , 45k x 4

CG chins - bw x 7 , 5 , 4 , 3

3rd june

back n shoulders

deadlift - 60k x 8 x 2 , 100k x 6 , 120k x 6 , 150k x 3 , 150k x 2

pull ups - bw x 8 , +10 x 6 , +10 x 6 , +10 x 4

BB BORs - 50k x 8 , 6 , 6

db press - 17.5 x8 , 24.4 x 7 , 24.5 x 6 , 26 x 5

side raises - 10k x 8 , 12k x 8 , 15k x 6 , 14k x 7

the glencairn express

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